Running Injury Treatment - Spokane, WA
RUNNER'S KNEE--IT'S NOT JUST A KNEE PROBLEM
Runner's knee is one of the most common running injuries we treat at the Movement Clinic. Understanding what's driving the problem is the first step to getting back to running.
Does This Sound Familiar?
Pain that follows you on every run
"My kneecap aches and turns into sharp pain on long runs."
"It hurts most after I sit for a while — like in a car or at my desk."
"It started after I added speed work and longer runs."
"Going down the stairs is worse than running."
"Uphill and downhill running are really setting it off."
"I can hear or feel a grinding sensation when I bend my knee."
Why It Happens
Two patterns we see in almost every runner with runner's knee
KNEE COLLAPSE
When a runner's foot strikes the ground, the knee can drift inward toward the midline of the body instead of staying stacked over the foot. This pulls the kneecap out of its normal track and increases pressure on the cartilage behind it — leading to the front-of-the-knee pain that defines runner's knee.
OVERSTRIDING
Overstriding happens when the foot lands too far in front of the body. This sends a braking force up through the knee with each step, dramatically increasing the load on the kneecap and the structures around it. Over miles, that repeated impact becomes the driver of pain.
What's Driving It
The physical reasons these patterns develop
Running mechanics don't happen in isolation. They're usually the body's way of working around a physical limitation. When we evaluate runners with runner's knee, we commonly find one or more of these:
POOR SINGLE LEG STANCE
Runners who can't balance well on one leg can't maintain alignment during landing. Each step becomes a small loss of control, and the knee absorbs the slack.
POOR HIP ACTIVATION
Your hip abductors and external rotators are what keep the knee tracking over the foot. When they're weak or not firing properly, the knee collapses inward — and the kneecap takes the load.
QUAD-GLUT IMBALANCE
Runners often develop strong quads relative to weak glutes. The quads pull on the kneecap; the glutes are supposed to control the leg from above. When that balance shifts, the kneecap loses its normal tracking and pain follows.
LIMITED ANKLE MOBILITY
Restricted ankle dorsiflexion forces the knee to compensate by collapsing inward or by overstriding. Either pattern increases stress on the kneecap.
TRAINING LOAD ERRORS
Runner's knee rarely shows up on rest weeks. It usually appears after a sudden mileage jump, added hill work, new speed sessions, or a switch in shoes or surfaces. The knee can't adapt.
POOR RECOVERY BETWEEN RUNS
Small irritations accumulate. Without consistent recovery work between runs, the knee stays loaded — turning a manageable issue into chronic front-of-the-knee pain.
Our Approach
How we evaluate runner's knee at the Movement Clinic
Most runner's knee treatment starts with the symptom. We start with the movement--because that's where the answer usually is.
01
FULL MOVEMENT ASSESSMENT
We assess basic mobility, stability, and movement patterns across your whole body--not just your knee. This reveals any physical limitations which may be contributing to the problem, not just where it hurts.
02
RUNNING-SPECIFIC BIOMECHANICAL TESTING
We assess your strength, power and running mechanics to see how your physical limitations connect to your running pattern. Understanding whether pain is coming from physical restrictions, running mechanics, or both shapes everything that comes next.
03
SPORTS CHIROPRACTIC CARE
Targeted adjustments restore motion to stiff joints and reduce irritation to the affected areas of the body. Soft-tissue treatments help loosen muscles and reduce pain.
04
RUNNING-SPECIFIC REHABILITATION
We use exercises to help you learn how to use the areas of your body that have been too locked up to work properly. We work to strengthen those muscles so you don't end up back where you started again.
05
RETURN TO RUN PLANNING
We use our Rock your Run training guide to help you understand how to warm-up, train between runs, and manage load so you can keep running--not just recover from it.
Common Question
Should you stop running if your knee hurts?
Some initial rest is helpful when knee pain first appears, especially if it's stopping you mid-run or making basic activities like stairs painful. Once treatment is underway, most runners are able to resume running during the rehabilitation process — often with adjustments to mileage, terrain, or pace.
Pain lasting more than 1-2 weeks, recurring flare-ups, or knee pain that's affecting your distance or consistency are all signs it's worth getting assessed sooner rather than later. Runner's knee rarely resolves on its own without addressing the underlying pattern driving it.
What to Expect
Realistic recovery timelines
Every runner is different, but here's what we typically see based on the nature of the issue.
6-8 VISITS
Acute Flare-up
Recent onset, first-time issue. Fast response with the right treatment and activity modification
4-8 WEEKS
Persistent or Recurring Pain
Pain that has been present for weeks or months, or keeps coming back. Requires addressing the underlying movement dysfunctions.
8-16 WEEKS
Performance Rebuild
Full recovery requires building the necessary mobility, strength and running mechanics needed to stay pain-free for the long term.
Frequently Asked Questions
Questions runners ask us about runner's knee
Q: Can a chiropractor actually help with runner's knee?
A: Yes — particularly when the care is movement-based rather than just adjustment-focused. Runner's knee is rarely solved by treating the knee alone. Care that combines adjustments with targeted mobility, strength, and running mechanics work addresses both the pain and the pattern driving it. Most runners see meaningful improvement within a few weeks.
Q: Do I need imaging before coming in?
A: No. In most cases of runner's knee, imaging isn't the first step. Our movement assessment gives us the information we need to get started. If imaging becomes relevant, we'll let you know and we can help order it.
Q: Is it really runner's knee, or could it be something else?
A: Front-of-the-knee pain in runners is most commonly runner's knee (also called patellofemoral pain syndrome), but it can also be related to patellar tendinopathy, fat pad irritation, or referred pain from the hip or low back. Our movement assessment helps confirm the source so you're not treating the wrong thing.
Q: Should I rest completely, or can I keep running?
A: Some initial rest can be helpful, especially if pain is stopping you mid-run or affecting daily activities. We'll assess your situation and give you specific guidance on how to modify your training during your recovery. Many runners are able to continue with adjustments to volume, terrain, or pace.
Q: How is this different from seeing a regular chiropractor or physical therapist?
A: Our team specializes in working with runners and active adults. We assess movement patterns, understand running mechanics, and build treatment plans that include targeted exercise and adjustments. We're focused on solving the problem and getting you back to running.